Comparing Nutrients in 1 pound Broccoli VS Chia

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Chia	13%	54%	33%

Macro Nutrients

	Broccoli	Chia	Recommended Dietary Allowance
Energy	5.3% 154kcal	76% 2204kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	144% 139g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	47.2% 15g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	5055% 81g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	156% 26.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	147% 191g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.25% 3.1g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	411% 156g	38g per day for Men 19-50 years
Protein	23% 12.8g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Chia	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	234% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	71.4% 286μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	8.06% 7.26mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.6% 3.54mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Chia	Recommended Dietary Allowance
Calcium	21.3% 213mg	286% 2862mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	466% 4.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	41.4% 3.3mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	362% 1520mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	537% 12.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.8% 299mg	557% 3901mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	455% 250μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	189% 20.8mg	11mg per day for Men 19-50 years
Water	11% 405g	0.71% 26.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Chia:

• Raw Broccoli has 1.3 times more Vitamin B9, 55.8 times more Vitamin C and 1.6 times more Vitamin E than Dried Chia Seeds.
• While Dried Chia Seeds contain 8.7 times more Vitamin B1, 1.5 times more Vitamin B2 and 13.8 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Chia:

• Raw Broccoli has 2.1 times more Sodium and 15.4 times more Water than Dried Chia Seeds.
• While Dried Chia Seeds contain 13.4 times more Calcium, 18.9 times more Copper, 10.6 times more Iron, 16 times more Magnesium, 13 times more Manganese, 13 times more Phosphorus, 1.3 times more Potassium, 22.1 times more Selenium and 11.2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Dried Chia Seeds contain 14.3 times more Energy, 83.1 times more Fat, 29.2 times more Saturated Fat, 283 times more Omega 3, 119.1 times more Omega 6, 6.3 times more Carbohydrate, 13.2 times more Fiber and 5.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dried Chia Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.